Women who drink are different to those who don’t

LiveScience reports that the study involved 63,000 pregnant women in Denmark, with women who drank a small amount more likely to exercise and have a normal body mass index compared to women who didn’t drink alcohol. They also watched less television, ate more fish, and consumed less soda.

“Women who drink and women who do not drink in pregnancy are very different on a large number of characteristics,” study researcher Janni Niclasen, a psychology researcher at the University of Copenhagen, told LiveScience. Pregnant moms who drink may think that because ‘I’m doing everything else right, so the occasional drink may not hurt’,” Niclasen suggested.

While the link between heavy alcohol consumption and health and developmental problems in children is well established, mounting evidence is now suggesting that the picture may be different for light drinking.

In another recent study, an international team from Ireland, England, New Zealand, and Australia compared birth outcomes among 5,628 women who were pregnant for the first time between 2004 and 2011.

Small amounts don’t raise risks

Findings showed that drinking small amounts of alcohol during and even beyond the first trimester of pregnancy didn’t seem to raise the risks of premature delivery, low birth weight, or high blood pressure for the mother. Those findings were published in October’s journal Obstetrics & Gynecology.

Women should still avoid alcohol

Still, some experts urge that since the evidence is still not crystal clear, women should avoid alcohol altogether if they are pregnant. But, as Harvard Health Blog points out, some respected health agencies, such as the UK’s Department of Health, greenlight one drink a few times a week while pregnant.

(AFP Relaxnews)

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Exercise can boost newborn brain development

Researchers from the University of Montreal recruited 18 mothers-to-be at the start of their second trimester, finding that as little as 20 minutes of moderate exercise three times per week during the rest of their pregnancy can boost a newborn child’s brain development. Subjects typically walked, jogged, swam, or cycled.

More mature cerebral activation

Using an EEG, the researchers measured the newborns’ brain activity while they slept when eight to 12 days old. “We used 124 soft electrodes placed on the infant’s head and waited for the child to fall asleep on his or her mother’s lap,” explained researcher Elise Labonte-LeMoyne, a Ph.D. candidate in kinesiology. “We then measured auditory memory by means of the brain’s unconscious response to repeated and novel sounds.”

“Our results show that the babies born from the mothers who were physically active have a more mature cerebral activation, suggesting that their brains developed more rapidly.”

Other studies have found health benefits for the babies of women who exercised during pregnancy. While animal studies have also shown that exercise during pregnancy alters the fetal brain, the researchers say that this is the first study to look at exercise’s effect on human brain development.

The team presented their findings Sunday at the Society for Neuroscience annual meeting in San Diego.

Exercise can make a difference for a child’s future

“Most of all, we are optimistic that this will encourage women to change their health habits, given that the simple act of exercising during pregnancy could make a difference for their child’s future,” said head researcher Professor Dave Ellemberg.

The benefits of being active

“While being sedentary increases the risks of suffering complications during pregnancy, being active can ease post-partum recovery, make pregnancy more comfortable and reduce the risk of obesity in the children,” added Professor Daniel Curnier, who was also involved in the study.

(AFP Relaxnews)

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Preterm delivery is defined as one between 22 and 37 weeks of pregnancy and is associated with adverse health effects.

Building on previous evidence concerning maternal diet and unborn children, researchers in Norway, Iceland and Sweden used data from the Norwegian Mother and Child Cohort Study to analyze preterm births among 66,000 women between 2002 and 2008. Participants who successfully delivered one baby, were diabetes-free and completed a validated food frequency questionnaire on dietary habits from the first four to five months of pregnancy were included in the study.

Factors believed to affect results include mother’s age, education and history of preterm births. Researchers identified three distinct dietary patterns: “prudent,” “Western” and “traditional.” The “prudent” diet consisted of vegetables, fruits, oils, whole grain cereals, fiber-rich bread, poultry and water. “Western” included sweet and salty snacks, desserts, white bread and processed meat products, while “traditional” featured cooked vegetables, low fat milk, potatoes, fish and gravy.

Out of the 66,000 women, 3,505, or 5.3 percent, had preterm deliveries. The research team found the “prudent” diet linked to lowered risk of preterm delivery, particularly among women having their first baby. A reduced risk was linked to the “traditional” diet as well.

Researchers note pregnant women should increase their intake of “prudent” diet foods, saying this is more important than a total exclusion of processed food, fast food, snacks and junk food.(

(AFP Relaxnews)

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Lee Archer, the owner of the Institute of Fitness Professionals has designed ‘Pop Fit’ for Virgin Active South Africa, an exercise programme for expectant and new moms. She looks at the five benefits of exercise during pregnancy.

Control weight gain

Research has shown that when exercising during pregnancy you are more likely to put on 3kg less than someone who does not exercise while pregnant. A healthy weight gain (10-16kg) during pregnancy is and should be expected.

Pop Fit classes are closely supervised to ensure that the exercise programme is safe for expectant moms

Helps with labour, delivery and recovery

Unfortunately, this is not a 100% guarantee but having a strong cardiovascular system will give you more oomph and stamina in the pushing stage of labour. Research suggests that women who continue regular weight-bearing exercise throughout pregnancy show a marked decrease in the need for pain relief during labour, in the incidence of maternal exhaustion, and in the need for artificially rupturing the membranes to stimulate the labour.

Decreased pregnancy related discomforts

Studies indicate that women who exercise regularly during pregnancy have a lower occurrence of lower back.The three factors that seem to influence a decrease in maternal discomforts include exercise that is regular, weight bearing and sustained over time.

Regular exercise in the general population is associated with lower incidence of upper respiratory infections.

Researchers have observed that exercising pregnant women experience lower incidence of colds, flu symptoms, sinusitis and bronchitis. On the other hand people who exercise too strenuously have an increased incidence of upper respiratory infections. Moderation is key!

A good spinal stretch under supervision is one of the favourite exercises!

Increased levels of stamina

Regular exercise increases the oxygen-carrying capacity of the haemoglobin, so that with each breath more oxygen is delivered to the tissues as well as the growing foetus. This puts less strain on the heart muscle and contributes to increased stamina.

Pregnancy in itself stresses the cardiovascular system of the mom, therefore the combination of being pregnant and exercising improves aerobic capacity.

Happy mom, happy pregnancy, happy baby!

Pregnant ladies and new mothers who exercise, tend to have a more positive attitude than those who don’t. In any case, women who exercise regularly during and after pregnancy report a better body image and overall feeling of wellness.

Staying active during pregnancy will make your pregnancy more comfortable and ease post birth recovery, not to mention a healthy body and mind. And a healthy mom equals a happy baby

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Improving health

Even if a nutrient-rich, healthy diet is already a priority, choosing organic foods can make a world of difference. Organic products use organic farming methods – meaning that they do not use pesticides, chemical fertilizers or chemical food additives, and foods are not irradiated for sterilization. As a result, organic foods are seen as healthier; they lack potentially harmful substances and contain higher quality nutrients.

Pregnant women have much higher demands for vitamins and minerals than normal, so diet is key for mother and baby to remain in the best health possible. An improved immune system, better sleeping habits and increased vitamin E levels are some of the associated benefits, and organic fruits and vegetables contain higher levels of antioxidants and beneficial minerals such as iron and zinc.

Not all organic products are superfoods

Just because a food is labelled ‘organic’, doesn’t automatically mean it’s healthy. Biscuits and sugary treats can still be organic!

The choice to eat organic products however shows a certain level of mindfulness of a healthy lifestyle – and most who choose organic are aware that balanced meals; fruits, vegetables and proteins, will be best!

Bear in mind that pregnant women may still need to take additional supplements within their diet, and should consult their doctor to find out what’s needed.

Reducing Risks

In addition to the health benefits, many pregnant women choose organic foods to reduce risk. Most mothers-to-be will already avoid or limit particular foods that could have harmful effects, such as caffeine or fish that may contain mercury.

Organic is seen as a lower risk because regular food production uses methods that organic farming does not – methods which may cause food to have less essential nutrients and a multitude of chemical residues from chemical fertilizers, insecticides, and herbicides. Chemical hormones may also be found in non-organic produce – not ideal for a body already undergoing a hormonal upheaval. Increased levels of chemicals and carcinogens can generally have a number of associated risks such as cancer, and in pregnancy, could contribute to miscarriage.

This is not to say that all non-organic foods are toxic and should be avoided though, far from it. A healthy diet, organic or not, is always preferable to processed, sugary, unhealthy foods. But choosing organic may have additional benefit, and less risk.

Better habits for life

In choosing to eat better food, many parents-to-be are creating good lifestyle habits to continue once their child is born.

An organic choice may also make an environmental difference.  Many organic food markets source their produce locally, so in choosing local goods, carbon footprints can be reduced, seasonal living promoted and local farmers supported. Organic eating can build a better world for soon-to-be-born children.

Suzanne Gibbard is a mother to three and runs a business called Bundles of Joy which sells personalised christening gifts.

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However, a few months on, after your ‘bundle of joy’ has arrived, you have finally settled back into a normal routine and you may have caught a few unexpected glimpses of yourself in the mirror, leaving you a little unsatisfied.

It all comes down to a healthy lifestyle

Many new moms often have the desire to get back into shape and lose the baby weight post pregnancy. However, often the wrong approach is taken or they simply do not know how to get started.

Gareth Powell, National Training Manager at Ultimate Sports Nutrition (USN) says, “It is not easy to get back into shape after you have given birth, and your body may not be the same as before. However, taking up a healthy lifestyle post pregnancy depends on two factors; what getting ‘back into shape’ means to you personally as well as your ability to stay consistent in your workouts and nutrition.”

Fit tips post bump

Powell suggests the following tips on how to stay fit after giving birth:

• Keep active – after giving birth, for the first few weeks, you may feel exhausted, overwhelmed and sleep deprived. Although exercise may be the last thing on your mind, it is important to keep active. Start by walking around, whether it is in and around your house, or even around the block.
• Include your baby – including your new born in your exercise routine can be a great way to get fit while still being a mommy. While walking the stroller, take a break and do a few lunges in between your walk.
• Join other moms – joining an exercise group for new moms, or other women who are eager to get back into shape, can give you the extra motivation needed to reach your fitness goals.
• Keep track of calories and fat consumption – try to stay away from unhealthy foods and the craving fixes you experienced during pregnancy. Focus on foods that are rich in nutrition, and remember, your body is repairing itself.
• Breastfeed – by breastfeeding, between 600 and 800 calories can be burned a day.
• Start slowly – be gentle with your body in the very beginning. Weakened abdominal muscles, sheer exhaustion and the effect of relaxin (the hormone your body secretes in preparation for birth) means that your body cannot handle strenuous activity at first.
• Take regular naps – napping at regular intervals has been proven to help with weight control. To make sure you are not sleep deprived; take a nap whenever your baby is sleeping to ensure that your sleeping patterns are in sync.

Body Makeover Challenge

Lisl Windt, winner of USN’s 2012/2013 Body Makeover Challenge and single mother, managed to change her complete physique in just 12 weeks. “Between balancing a career and being a single mother, I could not find the time to look after my own health. Deciding to enter the USN Body Makeover Challenge and winning, has inspired me to take further care of my health and fitness so I may reach more of my goals.”

Supplements and Breastfeeding

Using supplements while breastfeeding is not recommended as it can be harmful to your baby however should you not be breastfeeding you can make use of select weight control products. USN provides a variety of weight control products to choose from, such asPhedra-Cut Lipo/Ultra XT, Diet Fuel Ultralean,CLA Pure 1000, Waterslim and Cellu-Treat.

Including your baby

“You do not have to leave your home or your baby by going to the gym. Instead, you can work out from home by doing exercises such as Pilates, Yoga and even power walking around the house along with your baby in your company. Remember that the same healthy lifestyle guidelines apply as to prior to your pregnancy, which is to be consistent in your diet and training and to stay motivated so you can reach your personal goals,” concludes Powell.

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Myth One:Resistance training may cause joint injury

It is true that pregnancy floods your system with Relaxin – a hormone that loosens ligaments to prepare your body for delivery. However a 2011 University of Georgia study found that a low to moderate intensity strength program is safe, even for fitness novices provided the mom has had the all-clear from the doctor.

Research has come a long way with exercise and pregnancy in the last two decades and we now know that we can do most physical activities when pregnant and that especially strength, resistance and functional training are beneficial for the mom-to-be during pregnancy and after the birth of her baby.

Training needs to be done under the supervision of a fitness professional who is qualified and knows how to modify and adapt the training programme for the mom-to-be according to her pregnancy stage.

Myth Two: Exercise results in a high core body temperature that might damage the embryo or developing foetus

Current medical science shows that well-hydrated, fit pregnant women in fact can moderate their core body temperature more than sedentary, non-pregnant women.

Having said this, pregnant women should still be careful to not increase core temperature too much during exercise. A qualified instructor will keep tabs on this. Exercising in a well-ventilated environment, with frequent breaks and hydration is important. 

Myth Three: Exercise during pregnancy reduces the rate of oxygen and nutrient delivery to the developing foetus

It is the normal physiological response for the cardiac output and blood volume to increase when pregnant. In addition to this, the placenta develops in such a way that a constant stream of nutrients is transported through the placenta to the mom.

So, no wrapping yourself up in cotton wool?

“No” says Archer, “just remember to follow the guidelines for exercising while you are pregnant”:

• Regular exercise (3 to 5 times a week) is preferable to occasional activity.
• Swimming, stationary cycling and brisk walking are highly recommended.
• Exercise sessions should be preceded by a five minute period of muscle warm up, such as slow walking or stationary cycling at low resistance.
• Exercise should be done on a safe surface, such as a wooden floor or tightly carpeted surface to reduce the risk of injury.
• Moderate to intense aerobic activity should be limited to 15 to 20 minutes. Lower intensity activities may be conducted continuously over a longer period, but should not exceed 45 minutes.
• Care should be taken to rise from the floor gradually so as to avoid an abrupt drop in blood pressure and to continue some form of activity involving the legs for a brief period.
  Exercise sessions should be followed by a brief cool down period of gradually declining activity that includes gentle stationary stretching. Stretches should not be taken to the maximum resistance
  A pregnant woman should consume enough calories to meet the needs of her pregnancy (300 extra calories a day) as well as her exercise program.
• Women should not try to lose weight by exercising during pregnancy.
• Exercises that require jumping, jarring motions or rapid changes in direction should be avoided.
• Avoid exercises that involve lying on your back after the 4^th month (after the first trimester) as the pregnant uterus may compress the aorta and cause a decrease of blood flow to the foetus. The same goes for any exercises that notably compress the tummy area.

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“Pregnant women might be eating for two, but this does not mean you need to eat twice as much as you normally would. Overeating might lead to excessive weight gain for you, it also puts you at risk for other pregnancy complications”, Dr Nicola Rains, a general practitioner at NHC Health Centres

According to Sue Scharf, dietician at NHC,“Eating healthy is even more important when you’re pregnant, because what you put in your body feeds both you and your baby. Your baby is dependent on you for getting enough nutrition. There are things you can do to get all the necessary nutrients without eating a lot more calories”.

1. Eat a variety of foods to meet your daily needs for protein, calories, carbohydrates, healthy fats, key vitamins and minerals.  Try to look for different colours, types and textures in your food.
2. Try to minimize foods that have more calories but few nutrients. Food like fizzy drinks, fried foods, or foods with extra fat and sugar. To get the healthy calories your baby needs, rather eat a few nutrition-packed snacks like low fat yoghurt, nuts, hard-boiled eggs, fresh fruit and salads such as baby carrots, celery stick; also low fat cracker breads + cottage cheese / hummus.
3. Planning your daily meals gives structure to your eating habits, making it easier to follow a healthy pregnancy diet and help control weight gain.
4. Foods that are close to their natural state are the best. Whole-grain bread or brown rice is  better  than white bread or rice, as well as fresh fruits rather than canned fruits in sugar syrup
5. Be sure to choose healthier fats and oils (such as olive oil and canola oil; also avocado), eat sweets sparingly, and only following a healthy meal.
6. Grab a bowl of home-made popcorn, a home-made fruit smoothie, mixed nuts, a serving of fruit or yoghurt if you feel that you are still not full after a meal.
7. Drink LOTS of water throughout the day.
8. Keep active as well – walk everyday; do a Pilates class (with a properly qualified instructor); join an ante-natal class.

“Remember that while pregnant, your baby’s health and growth are related to what you eat. When you are tempted to help yourself to another place of rice and chicken, remember that you are eating for a baby and not a full-size adult. It is all about quality over quantity” says Dr Rains.

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50% less likely to develop type 2 diabetes

The study, conducted over a 16-year period, examined the behavior of nearly five thousand women who had a history of gestational diabetes of which over six hundred saw the disease progress to type 2.

Women whose exercise quotient matched, at minimum, the federal government recommendation of 7.5 hours per week, were almost 50 percent less likely to develop type 2 diabetes.

Active lifestyle may lower risk

“These findings suggest a hopeful message to women with a history of GDM, although they are at exceptionally high risk for type 2 diabetes, promoting an active lifestyle may lower the risk,” says author Dr. Cuilin Zhang.

Researchers accounted for time and intensity in measuring exercise increments, concluding that just over 10 minutes of vigorous exercise per day could significantly reduce risk.

Gestational diabetes poses significant risk

In additions to complications such as pre-eclamplsia and high blood pressure for the mother, gestational diabetes poses significant risks to babies, including pre-term birth and heavier-than-normal birth weight.

Although gestational diabetes occurs solely during pregnancy, patients are at risk of the disease mutating for as long as five years after giving birth.

Long term complications

Long-term complications of type 2 diabetes include heart disease, strokes and kidney failure.

It develops during adulthood and is considered a worldwide epidemic.

Published in JAMA Internal Medicine, the study was conducted by the Eunice Kennedy Shriver National Institute of Child Health and Human Development, National Institutes of Health in Rockville, Md.

(AFP Relaxnews)

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Eating for two an excuse to have bigger meals

While many pregnant women may use “eating for two’ as an excuse to have huger meals, it’s best to know that overindulging might lead to some complications during pregnancy.

“Pregnant women might be eating for two, but this does not mean you need to eat twice as much as you normally would. Overeating might lead to excessive weight gain for you, it also puts you at risk for other pregnancy complications”, Dr Nicola Rains, a general practitioner at NHC Health Centres.

300 more calories per day

You may sometimes feel so hungry you could eat two horses. You should certainly be increasing the amount of certain nutrients, but you need about 300 more calories per day, if you are at a healthy weight. This will increase to about 450 more per day in your third trimester.

Too much weight affects you physically

Dr Rains :“Gaining too much weight during pregnancy affects you physically, increasing pain in your legs and your back. It also increases your risk of developing gestational diabetes, heartburn, high blood pressure and may affect your baby’s weight”.

Gestational diabetes and heartburn

Gestational diabetes is when your body is not able to make or use insulin properly during pregnancy, leading to an increase in blood sugar levels. This type of diabetes can affect the developing baby during pregnancy as well as during delivery and for a short while thereafter.

Heartburn also becomes an issue, more especially if you’re further along your pregnancy. The baby crowds out the digestive tract and puts more pressure on your intestines and stomach. Eating more than normal only worsens the heartburn and indigestion.

Absorbing too many calories also affects your baby’s weight. When you gain too much weight, it’s likely that you will give birth to a larger baby. This can result in the need for an assisted vaginal delivery or a higher rate of caesarean section when there is disproportion and prolonged labour and/or foetal distress.

Sue Scharf, dietician at NHC :“Eating healthy is even more important when you’re pregnant, because what you put in your body feeds both you and your baby. Your baby is dependent on you for getting enough nutrition.”

“Remember that while pregnant, your baby’s health and growth are related to what you eat. When you are tempted to help yourself to another place of rice and chicken, remember that you are eating for a baby and not a full-size adult. It is all about quality over quantity” says Dr Rains.

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